The Scientifically-Proven Workout (Part Two)

The second phase of our three-part series adds weight, volume, and complexity.

Last week, we introduced the first installment of our three-part series, The Scientifically-Proven Workout, based upon empirical research done on the 3-Cycle System used by Equinox trainers. In collaboration with UCLA’s Exercise Physiology Research Laboratory, researchers were able to determine that, over the course of 12 weeks, untrained members who worked with a coach 3 times per week showed significant gains in lean muscle mass, power, strength and aerobic capacity. The full results of the study will be published in the August issue of the Journal of Strength and Conditioning Research.

While the components of Cycle 1 were a bit basic, preparing your body for the work to come, Cycle 2 takes your training up a notch. “Cycle 1 is the time during which fundamental movement patterns are learned and a solid foundation for high-level training is set,” says Matthew N. Berenc, director of the Equinox Fitness Training Institute. “Cycle 2 is where a higher level of stress is applied to the learned patterns and the participants start to engage in higher-intensity programming. Now more weight or volume of training is being used and the complexity of some movements has increased.”

As with Cycle 1, you'll progress through three specific categories of exercise: Movement Prep, Strength, and Metabolic. Remember, in the study, each individual cycle lasted four weeks, so consider this a sneak preview of the workout you will be doing in the second phase of training. Click on the slideshow above to see Berenc demonstrate the Cycle 2 workout. And circle back next Monday to access Cycle 3.